When something triggers a thought that you don't want or a reaction, challenge the validity of it. Don't try to ignore it.
This is important because if you don't then you not only leave it in place but you reinforce it making it more right even if it is not. Not everything will be wrong and to the ones that are right you say"okay" The ones that are wrong you challenge with the ten questions so you know if it is wrong. If it is wrong you then think what would be right, and better still right down what would be right. The latest is to sing what would be right, but I can't sing. After a few times correcting your thought you do thought exposure by intentionally bringing up something wrong and correcting it. Soon you will do it automatic and the old routine will fade away. In effect unlearned.
Since it is not possible to forget things in memory including behaviours all you can do is replace them by covering them up with different behaviours. Done on a steady basis this changes the behaviour and it becomes routine and the old behaviour for all intent and purpose becomes unlearned, even if this is not exactly what happens. How it happens isn't important as is doing it. So just change your behaviour and your thinking to go with it and it will become the new behaviour and you will build a core belief around it and it will become imbedded and replace the old behaviour. By the way, often this starts a land slide of changed core beliefs as the related ones change too.
Davit.
If this isn't clear I can try to explain it better. Some times I'm too technical.
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